As we age, staying fit and healthy becomes increasingly important. Start implementing these lifestyle changes now to be on track for better health. With these smart tweaks, you’ll ensure you have energy and good health into your 50s, 60s, and even beyond. Here are 16 lifestyle changes you can make to keep your body and mind in top shape.
1. Prioritize Strength Training
Maintaining muscle mass is crucial as you age. Incorporate strength training into your routine at least twice a week to boost metabolism and strengthen bones.
2. Fit in Cardio
Aim for at least 30 minutes of moderate exercise most days of the week. Walking, cycling, and swimming are great forms of cardio that are also easy on your joints.
3. Focus on Flexibility
Lifestyle changes can be simple. Try to incorporate stretching or yoga into your daily routine, even if it’s only for 10 minutes each day. This will improve your flexibility, reduce stiffness, and help you prevent injuries.
4. Balance Exercises
Falls become more possible the older we get. Practices like tai chi or simple balance exercises that you find online can help you avoid taking a tumble in the future. By adding balance exercises into your life, you’ll improve your stability and coordination.
5. Heart Health
Heart health is more important than ever as you age. Engage in cardiovascular activities that raise your heart rate, whether it’s a brisk walk or learning how to salsa dance! You can even invest in a stationary bike for your home if you have it in the budget.
6. Mind Your Diet
Even healthy fast food isn’t as good as a homemade meal. Eat a balanced diet that includes plenty of fruits, veggies, lean proteins, and whole grains. You may love to snack, but try to reduce your intake of processed foods, high sodium, and unhealthy fats.
7. Stay Hydrated
Hydration is important at all ages, but it’s especially vital in your 50s, 60s, and beyond. Your sense of thirst diminishes, so you may not even realize you need water. Keep hydrated by drinking at least 6 to 8 glasses of water during the day.
8. Exercise Your Brain
When we think of lifestyle changes, we think of physical exercise and better nutrition. However, mental fitness is just as important. Keep your mind sharp by doing crossword puzzles or Sudoku, reading books, learning new skills, or even playing musical instruments.
9. Get Quality Sleep
It can be challenging to go to bed on time, but do your best to aim for 7-9 hours of quality sleep per night. Good sleep is crucial for recovery and overall health, especially as we get older.
10. Regular Check-ups
As we age, we need to make sure we see our primary doctor more frequently. Stay on top of your health with regular check-ups and screenings. You may go once per year, or more frequently depending on what your doctor advises.
11. Manage Stress
One of the most important lifestyle changes we should embrace as we get older is reducing stress as much as possible. Use relaxation techniques such as meditation, deep breathing exercises, or yoga to manage stress effectively.
12. Spend Time with Friends
Don’t let your social calendar fall apart. Maintain an active social life into your older age. Social interactions can boost your mood and keep your mind active. Plus, studies show that spending time with others can increase our healthy habits and may even make us live longer.
13. Manage Your Weight
Weight gain is about more than just having your clothes feel too tight. It’s also bad for your overall health. Keep an eye on your weight to reduce the risk of developing chronic diseases like diabetes, heart disease, and joint stress.
14. Limit Alcohol
The occasional glass of wine is more than fine, but you shouldn’t be drinking alcohol every day. Reduce your consumption to lower the risk of numerous health issues, including liver disease and certain types of cancer.
15. Stop Smoking
If you smoke, it’s never too late to quit. Stopping now can significantly improve your health and reduce risks of heart disease, stroke, and cancer. Nicotine is harmful no matter what your age, but it’s especially bad when you’re older.
16. Protect Your Skin From the Sun
Everyone loves the summer, but the sun’s not your friend when it comes to skin health. Protect your skin by using sunscreen and wearing big, floppy hats to provide more shade. Skin protection is crucial at any age.
Make a Change
By making these lifestyle changes now, you can greatly enhance your quality of life as you get older. Every little thing you do now is a step in the right direction for a healthier and more fulfilling future.
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Alyssa Serio has been a writer and editor since graduating from Aurora University in 2014. In her free time, she loves reading, playing volleyball, and watching any horror movie (even the bad ones) with her husband.